Warm-up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
“Thunder Road”
For time:
1000 m row or 800 m run
21 Power snatches (115,75) (3 sets or less)
1000 m row or 800 m run
21 Burpees over the barbell
500 m row or 400 m run
15 Power snatches (115,75) (3 sets or less)
500 m row or 400 m run
15 Burpees over the barbell
250 m row or 200 m run
9 Power snatches (115,75) (2 sets or less)
250 m row or 200 m run
9 Burpees over the barbell

*You choose to run or row, but once you start you must stay with what you pick.
*Scale your load as needed to stay within the set recommendations.

Option 2:
For time:
1000 m row or 800 m run
21 Power snatches (95,65) (3 sets or less)
1000 m row or 800 m run
21 Burpees over the barbell
500 m row or 400 m run
15 Power snatches (95,65) (3 sets or less)
500 m row or 400 m run
15 Burpees over the barbell
250 m row or 200 m run 
9 Power snatches (95,65) (2 sets or less)
250 m row or 200 m run
9 Burpees over the barbell

*You choose to run or row, but once you start you must stay with what you pick.
*Scale your load as needed to stay within the set recommendations.

Option 3:
For time:
1000 m row or 800 m run
15 Power snatches (75,50) (3 sets or less)
1000 m row or 800 m run
15 Burpees over the barbell
500 m row or 400 m run
12 Power snatches (75,50) (3 sets or less)
500 m row or 400 m run
12 Burpees over the barbell
250 m row or 200 m run
9 Power snatches (75,50) (3 sets or less)
250 m row or 200 m run
9 Burpees over the barbell   

*You choose to run or row, but once you start you must stay with what you pick.
*Scale your load as needed to stay within the set recommendations.

Post WOD
Roll out for 4 minutes

CFS Brief:
4th of July schedule:
1 class at 8:00 am